View Full Version : Pre-Comp Training
Howdy.
A buddy of mine has a grappling competition on the 10th of April (I think). Hes around 230-245lbs and is around 5'11. His cardio needs work, but his strength and techinque are good. I'm pretty sure its a Gi competition, but nogi stuff still applys. No heelhooks or wristlocks allowed. Chokes and such are Okay.
I was wondering if there was any specific BJJ or JJJ pre-training stuff you guys do before tournys/comps to help you prepare.
Anything would help! Thanks in advance.
dialupking
03-22-2009, 01:17 AM
Howdy.
A buddy of mine has a grappling competition on the 10th of April (I think). Hes around 230-245lbs and is around 5'11. His cardio needs work, but his strength and techinque are good. I'm pretty sure its a Gi competition, but nogi stuff still applys. No heelhooks or wristlocks allowed. Chokes and such are Okay.
I was wondering if there was any specific BJJ or JJJ pre-training stuff you guys do before tournys/comps to help you prepare.
Anything would help! Thanks in advance.
Hey Ben,
I don't know much about actually being in competition (because I havn't been there myself), but I know that Club likes to do some Conditioning. They like to run a lot of circuit training. Now the thing with circuit training, is that it is not something you want to do the day before a competition, because it wears down the system. Your friend is going to want to do a circuit training program ASAP to be ready by April 10th.
Just a simple circuit training program would be like
30 Seconds of Wall-sits
Three Sprinted Laps
25 Push-ups
2 Sprinted Laps
Weighted Lunges
1 Sprinted Lap
30 jumping jacks
Then rest
The key is to keep the body going and maintain a high level of blood flowing through the body. I just made that training program up off the top of my head. I'm sure if you were to look up Circuit training routines over google, your friend could find one that he would enjoy. But like I said, he wants to start this soon! Wait too long and the body can't regenerate in time between training and competition.
Hope this helps, but do not take just my advice alone. Like I said, I have yet to compete, so I don't know what will fully work.
outlawz
03-23-2009, 10:10 AM
Tell him that whatever his cardio is like to reduce it by 50% if he's going to do a competition cause of the adrenaline factor...
meaning if he can roll for say 5:00 minutes straight at full bore (no laying there resting) then he'll last about 2:50 in a real tourney before he's completely gassed....
So if he's doing one single 5:00 round for example (I think novice and beginner are 4 minutes) then he needs to be able to roll at maximum capacity for like 10 minutes....
I was so nervous at my first tourney with family and friends watching and stuff that my heart and adrenaline were pounding when my name got called 5 minutes prior to the match...it takes it OUT of you... tell him not to think he'll be okay in there with average cardio.... Gi will make it a bit easier since it's a slower pace but he'll still need proper conditioning.....
My gym rolls after a cardio burnout session and I can typically roll for 5 - 8 minutes before getting gassed. I usually don't roll at the gym with a full tank.. . how does that translate out for a match?
007jujitsu
03-23-2009, 02:25 PM
When I spar we do 5-8 minute rounds for a 3-5 minute actual round with 1 minute breaks in between. We do this for an hour and a half. Then at jits it's pretty much go until someone taps. I find rolling with someone who knows you're competing soon is beneficial because they know that if they catch you in something to not lock it in too tight. Cardio is definitely a huge part of it though, you should train to go for twice as long as you're gonna have to in a comp/fight so there is no way you'll gas when it counts.
outlawz
03-23-2009, 02:28 PM
Just go full out including starting from standup (which gasses you pretty good if you're used to starting out from the knees) for like 10 minutes and you should be fine for a 4-5 minute match....
the time limit, the location, the fact that you are in a tourney when ppl are watching, etc will all get you amped up. So your adrenaline is burning you down when you are just standing there..... that's why it's tough. I can't imagine how dudes going to high profile MMA fights do it.... that walk out to the cage must be HELL on the adrenaline level..... i never thought about it until my first tournament....
Hes had a few tournys already, so he knows about controlling adrenaline and the dump, but its just his cardio that needs some work...His technique is through the roof right now, so I don't see a problem with that...
Hes going to have roughly the same problem I have though, which is weight difference. Some of the guys he might be facing weigh upwards of 50lbs on him. For a heavyweight, thats alot more weight to be wrestling around.
Matt "Vicious"
03-23-2009, 06:03 PM
ah, tournaments...humus, soy burgers, circuits, gym time, and dvds. i like reviewing ari bolden's totality to make sure i'm doing all the moves i know right.--calms your nerves and boosts your confidence. Also i like steve maxwell's stuff.
007jujitsu
03-24-2009, 10:47 PM
ah, tournaments...humus, soy burgers, circuits, gym time, and dvds. i like reviewing ari bolden's totality to make sure i'm doing all the moves i know right.--calms your nerves and boosts your confidence. Also i like steve maxwell's stuff.
Hehe nice name drop and movie plug :D
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